There are common misconceptions and many poor habits being practiced that are fatal flaws to any weight loss and fat burning program. Two keys to getting rid of that stubborn fat are to boost the metabolism and balance out your blood sugar levels. This all starts with breakfast. Remember, you are ‘breaking’ the ‘fast’.

These 3 mistakes will make or break your day.

1. Ordering coffee with all the extras. Starbucks is not to blame, but does have an impact on this one. As Americans we went from drinking regular coffee to venti, double mochas with whip cream. It’s not uncommon for someone to add 200-600 calories to their diet from their morning cup of Joe! This is a big problem and definitely not the best way to start your day. When having coffee eliminate the creams and sugars. Switch to skim milk instead of cream. Use a no calorie sweetener over sugar. Adding in these will save you up to 500 calories over the week!

2. Not eating any protein. If you’re working out properly your body should be screaming for protein in the morning. This is not to say eat all of the bacon, sausage, and eggs you want. But do include protein with breakfast. This will kick start that metabolism, leave you feeling fuller longer, and give you that balanced meal your body is looking for. The best sources for protein are protein shakes, eggs and egg whites, and low fat cottage cheese.

There are three of the fatal mistakes people make before even leaving the house for work. They are all too common among people. And if you want to eat a nutritionally sound diet or burn massive amounts of fat off your body, they will prevent you from doing so. This makes it even more frustrating. Fix these three morning problems and you’ll speed up the fat burning at record pace.

Tim Chudy, St. Louis' Top Fitness Expert, speaks and writes on a variety of health and fitness topics. He is owner of Fitness Together, two private personal training studios in Ladue and Des Peres, MO. You can contact him by emailing him at timchudy@fitnesstogether.com